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Free Weekly Workout
Run 1200 Meters (Big Loop)
30 Hang Power Cleans
Note: This is a CrossFit Amundson twist on the famous CrossFit Girl WOD “Jackie”. Thruster weight on “Smackie” for men is a 45lb. barbell and women’s weight is a 35lb. barbell. Hang Power Clean weight is 95lb. for men and 65lb. for women. Athletes will use the same Barbell for both the Thruster and Clean and add their respective weight to the bar following the Thruster repetitions. The goal for the strength component today is a Bodyweight Thruster. How many of our Athletes can complete “Rx’d Smackie” in 15:00 or less?
Chris Honey is Athlete Of The Week
Congratulations to Officer Chris Honey who was recognized as Athlete Of The Week at CrossFit Amundson. Chris is one of nearly 100 “Remote CrossFit Amundson Athletes” who are part of the CrossFit Amundson CrossFit gym, yet reside outside the limits of Santa Cruz County. Chris is a Police Officer, SWAT Operator and Sniper in Truman Police Department, Arkansas. Chris is a huge advocate for CrossFit for Law Enforcement in his State, and speaks frequently to his fellow Officers in the Mississippi County region on how to incorporate CrossFit into their Department’s fitness programs. Chris is CrossFit Level I Certified and is a graduate of the CrossFit Law Enforcement Seminar. Congratulations Chris on all your success, and thank you for your service to our Country.
CAMP (8:00 AM – 9:00 AM at HQ)
Our CAMP workout will be the HQ programming today.
Light WOD (5:00 PM – 6:00 PM at Krav Maga)
Today our Light class will join our HQ class with slight WOD modifications.
Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)
Krav Maga Phase A & B (6:15 PM – 7:00 PM at Krav Maga)
Krav Maga Phase B & C (7:15 PM – 8:00 PM at Krav Maga)
CrossFit Amundson Holistic Nutrition Seminar Now Available on YouTube
Holistic Nutrition Seminar Part 1 [video]
Holistic Nutrition Seminar Part 2 [video]
“In The Kitchen With Greg” [video]
Your Wife is Not Your Sister
Drawing on the experiences of love lessons learned the hard way, Greg Amundson offers insight into the unique relationship between a husband and wife. Best known for his worldwide CrossFit Goal Setting Course and extensive Law Enforcement career, Greg now opens his heart on the mistakes he made during his marriage to the most beautiful woman in the world.
Forging Elite Leadership
After surviving SEALFIT’s Kokoro Camp, Greg Amundson outlines a leadership model based on the physical modalities of CrossFit training.
“I’m leaving on a jet plane. Don’t know … .”
Lying on our backs, covered in wet sand, our heads pointing towards the ocean in the middle of the night, a large wave crashed over Tommy Hackenbruck and me, pulling us deeper into the frigid Pacific waters. As soon as we resurfaced, Tommy and I re-locked arms and continued in harmony, “Don’t know when I’ll be back again!”
I was freezing cold, hungry, tired, chafed from sand drills and incredibly sore, and I faced the dark truth that I had over 30 more hours of torment ahead of me. However, as Tommy and I sang our favorite John Denver song at the top of our lungs, there was nowhere I would have rather been than at Kokoro Camp No. 12.